Monday, October 31, 2011

How to Build Muscles Fast

Everyone wants to work out to look strong but the biggest error that you do is start doing it through body building magazines but what happens is that following those routines don't make your muscles build fast. If you want to build muscles fast, you need a different approach. You may mistakenly believe that using steroids will show amazing results regarding your getting muscular body but fail to reckon the disadvantages of using steroids. So the better approach is to know the art of building muscles fast.

What you usually do as a beginner is that you don't learn proper techniques and start off just recklessly without knowing the actual method. But what you ought to do is to get more strength first in order to build up your muscles because the stronger you will get, the more muscles you can build up. Begin your workout with the weight training exercise because it can really help you make you build muscles fast.

Building muscles fast relates to the compound exercises. They actually concentrate on multiple muscles and joints rather than a single one. They train your body as a whole. To build muscles fast, you should do these exercises and this is when you can get the maximum out of your workout. You can burn more calories during exercise, can do full body workout in a small time, can build more strength and power and can reduce the muscle fatigue by doing these exercises. Examples of Compound exercises are Squats, push-ups, Bench press, Dips, pull downs etc.
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Your muscles can't afford a lot of stress at once but they need recovery rest as well. Muscles do not grow while you are working out but they grow when you give them rest. So aim to start with 3-days workout per week routine. Your workout should be short but intense at the same time. It is recommendable to get an 8 hour sleep daily.

Your diet has a lot of effect on your body building so you need to change your eating habits for your body building as well. The workout takes a lot out of your body so you need to eat more food including vitamins, proteins, veggies, fruits etc. Protein is really important for your body as it is important for fast growing of muscles, and also it increases metabolism rate and ensures faster healing. Usually, body builders take six meals a day which means that you have to eat your meal every three hours. To build muscles fast, increase your weight.

You should make sure that you eat more and get fat as you won't look any muscular if you are really slim. Calorie dense diet is important for your body. The size of your muscles relates to the size of your body. Proteins dense diets are really substantial for your body so start eating chickens, eggs, etc and start taking more milk.

It isn't difficult to understand the art to build muscles fast, but it's about following these small tips. Properly adopt these small techniques and build your muscles and your body.

Thursday, October 20, 2011

5 Top Stomach Fat Burning Foods!

Burning belly fat seems pretty difficult, but that's only because most people don't go about it in the right way. There is no magic pill or formula for it. Most of it simply has to do with what you eat and how you eat it.

For example, you need to chew your food carefully, no matter what you are eating. If you don't, you can wind up being bloated from methane gas. You may even develop intestinal blockages from undigested food chunks.

Another problem is that you shouldn't salt your food or eat food that has already been processed with a lot of salt. While a tiny bit of salt here and there shouldn't hurt, too much salt can cause bloating and fluid retention, especially around your stomach.

How Often You Eat:

You also have to think about how often you eat. If you're like most people, you eat 2 or 3 meals a day. At least one of those meals is probably too big and at least one is probably too small (usually lunch).

Not only that, but they aren't evenly spaced apart, which can leave you feeling hungry for much of the day and make you more likely to reach for unhealthy and addictive snack foods.

A better thing to do is to eat small, regular meal portions throughout the day. In fact, you should eat something about once every 3 waking hours. Although, it is unwise to eat right before bed. So, you should make sure that your last meal for the day is at least an hour before you go to sleep.

5 Foods That Help:

There are many foods that can help your body to burn fat, believe it or not. Cinnamon is a prime example. It contains essential oils which can improve your digestive processes. Eggs are also great fat-burning foods. They contain biotin, which helps in the processing of fats. Although, it's best to avoid eating egg yolks, which are high in cholesterol.

Canola oil is another good food for fat loss. That's because it can reduce hunger. Also, it can cause thermogenesis, which is a process where the body converts calories for heat. Hence, cooking with canola oil can lead to more calories burned that day.

Nuts, especially peanuts, almonds and walnuts, are full of essential fatty acids. Nuts are also a good source of protein. Since protein can make you feel full, studies show that anyone who eats some nuts every day tends to eat fewer calories over all throughout that day.

Finally, rose hip seeds are rich in vitamin C and antioxidants. They can detoxify your body and prepare it for effective fat loss. Therefore, although you may not have even heard of them before, you may want to get some. They can be handy in the battle against belly fat.

Friday, October 14, 2011

Quick weight loss smoothies (A MUST READ FOR ALL!)

Are you rushing out of the house every morning, with the result of skipping breakfast?

If so, this message is for you! In fact, this post is a real gem for anyone serious about permanent weight loss.

Next time you whip up a batch of fruit/protein smoothies create enough so that you can store some in cube trays and freeze for later use.

Once they have hardened, remove from trays and store them in freezer bags for later use.

The next time you feel the need to take a healthy snack to grab a dozen ice cubes, give it a whirl in the blender and there you have it! Ready to go smoothies, perfect for breakfast on the go!

It is a excellent way to balance breakfast and snacks with minimal investment of time. You can also save money by using ripe fruit that otherwise would go away!

Was this topic useful? Leave a comment....

Kevin CPT

Thursday, October 13, 2011

Healthy eating habits and their importance in weight loss

Although there is a close relationship between healthy eating and weight loss, not everybody that embraces healthy eating habits does so in order to lose weight. In many occasions they do because it is a way to avoid serious health issues or to make some undergoing conditions become better. For instance, it is well known that lowering the daily sodium intake, and reducing the amount of processed foods we eat can have an impressive positive effect in our high blood pressure, helping it come to levels closer to normal.

However, it is very important to eat a healthy, well balanced and nutritious diet in order to ensure that our weight loss efforts provide us with long lasting results. This is the main reason why health experts and nutritionists always speak against fad diets that force people with over weight to feed their organisms on a limited amount of calories and on a reduced number of foods. Needless to say, this diet program usually leads to an unbelievably fast weight loss but it also deprives our organism from precious vitamins, minerals, oligo elements and proteins as well as other nutrients that our body requires to perform its daily tasks and activities. As a result, our health becomes weaker and we are more prone to suffer from viral diseases as our immune system is endangered. And, from the weight loss point of view, the results achieved do not last long. We feel so hungry that we end up falling into temptation and we end up filling our bodies with unhealthy eating choices such as pastas, pastries, sweets or candies.

As it has just been said, healthy eating choices have a significant impact in weight loss plans. As we eat plenty of fresh fruits and vegetables and we get accustomed to eating vegetables of at least three different colors in every meal, we learn to mix vegetables and fruits in salads, juices and shakes, we always opt for lean sources of protein such as pork and poultry and we take skimmed dairy products to provide our bones with the calcium they require, our body is well nourished without adding many extra calories.

In every healthy eating plan, bread and pasta are not missing. But either we reduce the amount of these items that we take regularly or we opt for whole grain options that are much more beneficial for ourselves. Whole grain cereals that are present in brown rice, whole grain pasta and whole grain bread are very rich in fiber. Fiber helps us to feel fuller for longer and make our body burn more calories to process them. In addition, fiber helps us cleanse our colon and digestive system.

Kevin CPT

Wednesday, October 12, 2011

Fat Burning Secrets - Your Weight is Not that Important

That's correct folks. Your weight is not that important. Your body fat percentage is. What is body fat percentage? This is part of the composition of your body. Your body is composed of muscle and bones etc which makes up your lean body mass. Your body then has fat. The percentage of your total mass which is pure fat is called your body fat percentage.

Most people when they start a fat burning weight loss regime tend to concentrate on a goal weight. They focus on getting to this weight and don't realise that body composition is much more important.

Your body fat percentage is a much better indicator of your health. There are different recommendations for body fat percentage levels, but the following come from the American Council on Exercise.

Body Fat Percentages

An example of how body fat percentage is a much better indicator of health rather than something like BMI would be "fat skinny" people.

Say I am a woman who weighs 70kg and I am 168cm tall. My BMI of 24.4 tells me that I am in a normal weight range. I then go and measure my body fat percentage and the percentage of my body which is pure fat is 33%. This shows I am actually at risk. I have too much fat compared with lean mass on my body and so I am actually at risk even though BMI tells me I am normal weight range.
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The same can go the other way say I am a male body builder who is 193cm tall and weighs 115kg. Of course this weight is muscle! My BMI would tell me that I am obese and yet when I do my body fat percentage testing I have a percentage of 8%. This actually means I am in the athlete class and not at all obese.

Focusing on body fat percentage rather than total mass is a much better option when setting goals. It is a much better indication on where you are health wise. The other reason is that muscle weighs more than fat and so sometimes when you build more lean mass you will see a gain on the scales which is actually good because it means your body fat percentage has dropped and you are healthier and leaner. Your muscles just weigh more!

An example of how body fat percentage is a much better indicator of health rather than something like BMI would be "fat skinny" people.

Say I am a woman who weighs 70kg and I am 168cm tall. My BMI of 24.4 tells me that I am in a normal weight range. I then go and measure my body fat percentage and the percentage of my body which is pure fat is 33%. This shows I am actually at risk. I have too much fat compared with lean mass on my body and so I am actually at risk even though BMI tells me I am normal weight range.

The same can go the other way say I am a male body builder who is 193cm tall and weighs 115kg. Of course this weight is muscle! My BMI would tell me that I am obese and yet when I do my body fat percentage testing I have a percentage of 8%. This actually means I am in the athlete class and not at all obese.

Focusing on body fat percentage rather than total mass is a much better option when setting goals. It is a much better indication on where you are health wise. The other reason is that muscle weighs more than fat and so sometimes when you build more lean mass you will see a gain on the scales which is actually good because it means your body fat percentage has dropped and you are healthier and leaner. Your muscles just weigh more!

Kevin CPT

Fat burners and green tea

Fat burners are a good way to give a boost to your diet and physical exercises. With the abundance of fat burners on the market and some advice it is easy to choose the fat burner that will suit your needs.

There are many types of fat burners on the market now. In general, we may divide them into synthetic and natural supplements which come in various forms, such as pills, patches, teas, even oral sprays.

Although a modern synthetic fat burner passes multiple clinical trials, it is not recommended to use them since they may have hidden side effects which become obvious in the next few years.

Unlike synthetic products, natural fat burners and fat binders have no hidden side effects, however, they may cause allergy, so it is wise to consult a doctor first.
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One of well-known natural fat burners is green tea. This is a very convenient way to lose weight because you keep drinking and enjoying your favorite drink and lose weight without the need to change habits. This is also good for aged people who often forget to take pills on time.

So what is green tea and what does it consist of? A typical weight loss tea includes a few medicinal plants which are gathered, dried and mixed in a proper way, which is usually a secret or patented method. The manufacturer may follow traditional proven recipes as well as new recipes which proved their efficiency after weeks and months of trials.

After a few days of drinking the tea most consumers feel more energetic, notice the change of face complexion, the sleep becomes deeper and quiet.

Although daily drinking won't do harm, it is recommended to make pauses and drink common tea for a week or so. Thus, a diet turns to be more efficient and less boring.

Drinking green tea was always a proven way to detoxify, feel your body with antioxidants and lose weight slowly. If fast weight loss is unacceptable to you, then green tea is the ideal way to lose weight and keep the result for a very long time.

Kevin CPT

Get out of the comfort zone

Do you want to make a breakthrough with your health and fat loss? Well, you simply can’t coast through life if you want change, you need to get out of your comfort zone, today. Yes, it’s difficult and scary, but that’s exactly what makes it so rewarding on so many levels.

You are not alone, everybody who seeks massive changes in their life has to go through this, even the most successful and courageous people throughout history had to breakthrough their comfort zone in the pursuit of greatness. Take Steve Jobs for example; here was a man who achieved great things in a shortened life, when diagnosed with cancer, he could have easily crawled into his comfort zone, but he came out fighting and took his legacy to loftier heights.

I personally need to be growing, developing and working on some kind of project or I feel discontent. I suppose that stems from my childhood, growing up we didn’t have much, looking back now I felt I had to be the hero. So, I’m always seeking to extend my boundaries even today. But, there are times when I wish I could sit in front of the TV or go and play tennis instead of working, studying and researching fat loss and motivation. The honest truth is I deal with this urge most days by reminding myself of my long term goals and vision. I am telling you this because you probably feel the same about your health, fitness or any life goal.

Maybe, you have a desire to improve your health and appearance, but you are being held back. Do not fear, be courageous, get out there and conquer new territories and the reward will be that much sweeter. Yes, it would be easier to fall back into the groves on the sofa, eat whatever junk you want and skip the time you need to devote to your health. But, I know you will not be satisfied, you’re still reading this because you care and you want change. So, what are you waiting for? Go and get the health and the body you deserve. In fact, go and get the life that you really want.

Start by planning and preparing, build on solid foundations and never give up. I challenge you to try something new, I believe you can do it, but do you believe in yourself?

Kevin CPT

Share your oatmeal?

Oatmeal is a nutritious breakfast and does not have to be as boring as when your mother made it. Oatmeal can be served up in many different and tasty ways.

Share your oatmeal recipes with your fellow blog readers.

Tuesday, October 11, 2011

the habbits that make you ...

Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night?

Or maybe you’ve made a habit out of eating whatever looks good, avoiding the gym, and staying up as late as possible.

John Dryden famously said, “We first make our habits, and then our habits make us.”

Confucius said, “ Men's natures are alike; it is their habits that separate them.”

And Aristotle noticed that, “We are what we repeatedly do. Excellence then, is not an act, but a habit.”

It’s pretty clear that the habits you adopt will shape who you are.

When it comes to your body, the two habits that define your physique are your eating and exercise habits. In fact, everyone that you know who is in great shape has dialed in these two important habits.

If you aren’t happy with your body, then simply adjust your eating and exercise habits. Here’s how to adopt a habit:

Making a Habit
Use these seven steps to create a life-improving habit.

1) Decide on the ONE habit that you would like to develop. It’s tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable.

Here are some healthy habit ideas:

Bring your lunch to work instead of eating fast food.
Eat breakfast every morning
Drink 2-3 liters of water everyday
Do not skip meals
Eat balanced meals consisting of protein, carbohydrates and fat.
Get up early and exercise for an hour each morning.
Work with a personal trainer 3 times a week.

2) Write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you’ll face, and your strategies for overcoming these obstacles.

Here’s an example:

My new habit is to work with a personal trainer 3 times each week.
My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.
The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse’s support.
I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.

3) Commit fully to your new habit, in a public way. This could mean posting it on Facebook, or simply announcing it at the dinner table. Put yourself in a position where you’ll be embarrassed to give up on your new habit. By letting the world know your intentions you are more likely to attract that positive result you seek.

4) Keep track of your progress. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully exercise your new habit.

5) Keep yourself publically accountable. This means either status updates on Facebook or verbal status updates at the dinner table. Your friends and family are in a position to offer you support, so don’t shy away from those close to you.

6) When you fail, figure out what went wrong so that you can plan around it in the future.

7) Reward yourself for your success.

Once your new habit becomes second nature, usually in about 30 days, feel free to add a second habit by going through the same 7 steps.

Kevin CPT

Monday, October 10, 2011

The Ketogenic Diet

Ketosis diet programs, better known as ketogenic diets, feature food plans which are very low in carbohydrates. Carbohydrates tend to be, of course, one of the leading resources of energy for your body. Carbohydrates release energy directly into your body, which is crucial to its normal functioning. Whenever you restrict your intake of carbohydrates your body has no energy to burn, which could basically mean you die. Therefore, it is a really good thing that the body knows how to deal with the situation. Whenever your body is fighting for carbohydrates it automatically understands to start looking to stored fats for energy. With any luck, you're starting to figuring out what we are talking about. In the event that you're trying to lose fat and a ketogenic diet plan tends to make your body use fat as a primary fuel source, then surely unwanted fat will just burn away. Well, this is correct, however to make it do the job you still have to adhere to the key rule that calories in must be the same as calories out.

Some individuals worry that ketogenic diet programs are actually not good for you. They're really not harmful, and a lot of people get confused with both the word ketogenic and ketoacidosis. Ketoacidosis is quite harmful and only occurs in those who have diabetes, when the level of sugar in their blood goes out of control. Mixing up those two words is obviously a serious error. Ketosis is very natural and possesses some very good health benefits, not just for losing weight but also for preventing illnesses.

Many, many really serious studies have been conducted to analyze a ketogenic diet's true relationship to weight loss. People of these studies have realized that their appetites were suppressed when eating a ketogenic diet. This is generally because of the high protein and fats content in ketogenic diets. Healthy proteins and fats has been shown to make us feel full which explains why ketogenic diets suppress your appetite. Furthermore, scientists found that people eating a low fat diet had to actively curb their calorie intake, although individuals eating a low carb diet regime got the same results as those in the low fat group however they didnt have to actively keep an eye on their calorie consumption.

Reduced carbohydrates dieting can be risky in one way, however, and that's the probability of ingesting too large an amount of saturated fats. Regardless of this, there are also the good points: better triglyceride numbers, better HDL numbers in addition to far better insulin resistance.

Should you say ketogenic diet to most people they would look at you with a empty gaze. The actual Atkins's diet they know. In essence they are the same thing, a low carb diet regime. Should your goal is rapid weight/fat loss, you definitely need to look into the ketogenic type low carb diet plans which i will provide to you in the near future!

Stay tuned.

Kevin CPT

Sunday, October 9, 2011

5 obstacles to fitness success

You want to be fit. You know how much you should weigh. You know your ideal dress/waist size. You can even picture how great those skinny jeans will fit you.

so stop dreaming and live your dream!

There are many complex reasons that make weight loss a challenge, reasons that go deeper than simply calories and exercise. I’m talking about the life issues that get in the way of your success.

Read the following 5 obstacles and the solutions to unlock your best body ever.

1. You don’t want to be bothered.

It’s in your DNA to avoid pain and seek out pleasure. Unfortunately this works against you when trying to get fit. In your mind, it’s painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise.

There’s a simple way to work around this obstacle: Find something painful about being fat to motivate yourself towards healthy eating and exercise. Focus on the negative impact your current weight has on your health, self-esteem and lifestyle. Convince yourself that the pain of being out of shape is much greater than the discomfort of losing weight.

2. You don’t want to wait for the good stuff.

Just as you wish to avoid pain, you are also an expert in seeking out pleasure – namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs.

There’s good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.

A walk outside
A good book
A night out to the movies or theater
A spa day

You can also retrain your brain to crave the pleasure of exercise-induced endorphins. Talk about weight gain kryptonite!

3. You are crazy busy.

Let’s face it, you work too much, commit yourself to too much and don’t even get enough sleep most of the time. The fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. You even begin to feel too busy to take care of your health.

It’s time to re prioritize. Let go of your perfectionist standards and remove a few commitments from your schedule so that you are able to cook healthy meals, exercise and get a good night’s sleep. Remind yourself that taking care of your health is not a luxury – it’s a necessity.

4. You don’t deserve it.

I don’t agree with it, but you sure act like you don’t deserve to live the good life in the body of your dreams. Take a moment to think back on all the times you have self-sabotaged your weight loss efforts. If you don’t believe deep down that you are worthy then you’ll never give yourself a chance at a fit body.

I believe that you deserve to have a healthy body – and I urge you to dig deep down to uncover why you don’t. Once you conquer your feelings of unworthiness, getting on an exercise and healthy eating plan will be easy.

Take the time to take care of yourself. You DO deserve it.

5. You are afraid.

You’re afraid to start because you just might fail, and wouldn’t that be embarrassing? You’re also afraid to start because you just might succeed, and change makes you uncomfortable – even if it’s change in the right direction.

When you decide to get fit you will need to go through a bushel of changes:

New diet
New exercise routine
New friends at the gym
New clothes
New self-image

Focus on all of the ways that losing weight will make your life better. Envision that better life everyday so that it goes from being new and scary to familiar and comfortable.

Your Friend in Health and Wellness,

Kevin PCT

Saturday, October 8, 2011

What do you know?

Hi all! My name is kevin and i'm a weight loss specialist, I was in the  fitness 'game' for almost a decade now, I call it a game because it is fun its something I live for, so I would not call it work, I love working out and guiding people, I could not imagine doing anything else in the world!

During a decade of experience, I spent time learning my trade from the grass roots upwards,  studying and working through college and university, learning and applying my knowledge instantly.

I spent most of 2009 and 2010 living and working Fitness Director on cruise ships which travelled across the mediterranean, America and the Caribbean. It gave me the opportunity to work with thousands of people in a relatively short space of time which was a eye opener to me.

I'm back in London now, settling down! and to celebrate my 10th year anniversery in this Game,  I have decided to launch a health and fitness blog as I am bursting with life changing information for YOU!!

What do you know?

No matter how big or small, you can leave a comment below and I'll be sure to write a blog on your subject in the near future.

Kevin CPT

How FAT are you?

For the majority of us, we measure our weight loss success in completely the wrong way! We step on to the scales and watch our pounds fluctuate week by week! If you are one of those people I want you to walk over to your scales pick them up, head over to the bin and drop them inside!

We have become obsessed with numbers! From now on I want you to base your success on how you feel, how you look naked and how your clothes fit!

So, why have I got you to throw your scales in the garbage? Have you heard the saying that the scales never lie? Well, the truth is, most of them do!

Ok! brace yourselves, for the breakthrough! Most household scales do not differentiate between weight, meaning they do not provide you with a breakdown of your body composition (water, lean body mass or fat). Therefore, you can not fully interpret the changes occurring within the body, especially when embarking on a new fitness and healthy eating lifestyle.

Remember, lean body mass (muscle tone) weighs a lot more than fat, so if you are losing fat but gaining muscle tone, the household scales my not detect much change in your overall weight. But, in reality your body is changing shape and gearing up for permanent weight loss and by weight loss I mean FAT loss.

In conclusion, do not fall victim to the numbers, many people lose motivation especially in the first few months of a new exercise and healthy eating lifestyle and ultimately scrap it all together because the household scales lie!

If you like to use numbers to measure you success, try counting how many compliments you get each week, how many people say WOW you’ve lost weight or how many less notches on your belt buckle you use.

Determined not to lose your connection with you beloved scale? My advice is that you find a local fitness expert to regularly measure your body composition, that way you can see your true success. As for those household scales, send them to the scrap heap!!

Committed to your health and wellness

Kevin CPT